2023-12-14 01:00:00
A healthy pregnancy requires proper nutrition to ensure good health for the fetus, by relying on an integrated system that enhances its growth and also reduces the risk of complications.
According to the “verywellfamily” website, a diet during pregnancy is a specialized nutritional plan designed to meet the nutritional needs of pregnant women, and focuses primarily on the intake of essential nutrients such as folic acid, iron, and calcium to prevent neurological disorders, bone health, and the growth and development of the fetus.
Why is it important to follow a healthy diet during pregnancy?
Proper nutrition during this stage not only enhances the child’s growth and development, but also supports the mother’s health, as research has indicated that if the child receives insufficient nutrition in the womb, this may increase the risk of diabetes, heart disease, and high blood pressure in adulthood.
Foods to eat during pregnancy
Foods rich in folic acid
Folic acid is one of the essential B vitamins (B9) and is very important for both mother and baby, especially during the first trimester, and up to 5 to 6 months before pregnancy. Fruits, fruit juices, seafood, dairy products, meat, nuts, beans, spinach, kale, and poultry contain the highest levels of folic acid. Folic acid.
Foods rich in calcium
Calcium is necessary for the growth of a child’s bones and teeth. The recommended amount of calcium is 1.5 to 2 grams per day for pregnant women. Milk, yogurt, cheese, broccoli, kale, and arugula are rich sources of calcium.
Iron-rich foods
During pregnancy, your body needs more iron. This mineral helps prevent anemia. During pregnancy, your body needs a dose of 30 mg/day from meat, poultry, fish, and citrus fruits.
Foods rich in vitamin D
Vitamin D is essential for calcium absorption, which is important for bone health. The recommended dose of vitamin D for pregnant women is 600 IU. Spending time in the sun and including fortified foods such as milk in your diet helps improve vitamin D levels.
Protein-rich foods
Protein is an essential nutrient during pregnancy for the baby’s growth. Meat, lentils, nuts, seafood, eggs, dairy products, beans and seeds are rich in protein.
Foods rich in fiber
Consuming adequate fiber may help relieve constipation, which is common during pregnancy. It is recommended to eat 25-30 grams of dietary fiber in the second trimester of pregnancy. Fruits, vegetables, grains, and legumes are rich in dietary fiber.
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